Could chocolate milk be the perfect post-workout drink?

It contains an ideal protein to carbohydrate ratio, but it is high in sugar.

Move over brightly-coloured energy gels and exotically flavoured powders, because the latest trend in post-workout drinks could be the humble carton of chocolate milk.

Whether you're working up a sweat with 45 minutes of lung-busting interval training, or busting out reps in the gym with heavy weights, some people have speculated that the nutritional properties of chocolate milk could be the ticket to better recovery.

"Studies have shown chocolate milk can be a good post-workout drink or meal replacement," Reynolds tells Coach.

"The milk is filled with carbohydrates, protein and fats which will help replenish the nutrients and energy used in your workout."

The studies that Reynolds refers to are multiple, and often refuted – many of them tested chocolate milk against electrolyte drinks (which don't traditionally contain protein) or straight carbohydrate drinks.

One study in 2012 by scientists from Central Washington University found that low-fat chocolate milk with a 4:1 ratio of carbohydrates to protein was ideal for replenishing the fluids lost during intense exercise.

According to the researchers, chocolate milk was an ideal post-workout drink not only because it contained the right amount of nutrients, but because it's cheap (not to mention delicious!).

"Consuming chocolate milk immediately after exercise and again post-exercise appears to be optimal for exercise recovery and may attenuate indices of muscle damage," wrote assistant professor Kelly Pritchett, who led the study.

According to Reynolds, as exciting as this discovery is, it's important not to get carried away and start drinking chocolate milk at every opportunity, because it is very high in sugar.

"The most popular brand tends to have the most sugar in them, that’s why they are popular," says Reynolds.

"If you haven’t trained, your best bet is to stay away from chocolate milk as It does have a lot of calories in it."

Take your average 600ml carton of OAK chocolate milk – it contains a whopping 63.6 grams of sugar, which works out to be a fairly substantial 15.9 teaspoons of the sweet stuff.

Luckily, if you're keen to give that a miss then Reynolds has the perfect formula for making sure you absolutely nail your post-workout nutrition.

"After intense training, most adult bodies will respond well to 20 to 30 grams of protein, 20 to 25 grams of carbs and 10 grams of fats," says Reynolds.